WOD – Tue, Jan 24

January 24, 2023Uncategorized

Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p

New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm

Register for The Open Today – Link Here!

CrossFit East River – WOD

Strength / Skill (AMRAP – Reps)

EMOM: x 10m

m1: Row 8/6c

m2: 3-5 Handstand Push-ups (A,B,C)

A: Negatives / Piked Box

B: Regular Strict

C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.

– 1 Wall Walk to wall + HSPU

“Speed Kills” (Time)

Every 5 minutes x 4 Rounds:

20/16Row

12 Burpees over rower

12 SA DB Hang Snatch (6/sd)

12 DB front rack lunge (6 steps p/shoulder)

s: 35/20

x: 50/35

*Score is cumulative time remaining.

*Rest in remaining time.
– Scoring a little differently is the time remaining. Thus, higher the rest time the faster an athlete went.

– Front Rack Lunge – athlete must have hand around DB and one side of DB must touch shoulder.